ARMS
SPRINGS:
WOMEN: 4Y-1R2Y // 3W-1B1W
MEN: 5Y-1R4Y // 4W-1B4W
SET-UP:
Face springs and grab black handle of primary
Kneel on middle line and tuck toes in front pockets by mirror
Place secondary hand on top edge of carriage and pull primary elbow in towards ribcage
Eyes at top of carriage by springs
MOVEMENT:
Extend your arm back for 1, squeeze your arm to your side for 2, extend your arm back for 3, squeeze your arms to your side for 4
Bend and resist your armfor 1, bend and resist your arm for 2, bend and resist your arm in for 3, bend and resist your arm for 4
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Triceps
Assisting Muscles: Front delt (isometric), forearms, lats
Stabilizers: Transverse Abdominis, glute max/med, multifidi
Relaxed Muscles: Rear delts, biceps, lats
VARIATIONS:
Pulses
Extend opposite leg
Flying
Hand placement
Palm forward
Palm backwards
Hammer
MODIFICATIONS
Lighten second white/yellow spring
ADVANCEMENTS
Add second white/yellow spring
Extend opposite leg out
Flying
PREGNANCY MODIFICATIONS
should be ok, possibly lighter tension